WOD / Blog
25 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 10-8-6-4-2 Front Squat 20-16-12-8-4 Lateral Burpees over the Bar 10-8-6-4-2 Power Clean RX: (185/125)(125/85) Stimulus/Focus: The barbell should be heavy. Try […]
24 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 30 Double Unders 3 Push Jerks (185/125)(125/85) Stimulus/Focus: The weight should be heavy, but able to complete unbroken. Aim to 6-8 rounds. Cool Down: […]
23 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds 400 Meter Run 2 Minutes Rest Stimulus/Focus: Complete each run as quickly as possible. You will have a time for each of the 5 rounds. Cool Down: […]
21 March 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
20 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 10 Minute EMOM: Complete 3 Reps EMOM (@70% from today) Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next […]